interval work

Saturday, December 10

How to track progress and using the Oregon CrossFit website to do so: https://oregoncrossfit.com/blog/tracking-progress

WOD: 15 rounds: :20 on, :40 off(no rowing, pedaling etc) for total calories use assault bike, ski erg, concept 2 erg, or TruForm Runner

Strength: EMOM for 10 minutes 3 Power cleans @ 70% of 1RM power clean

Accessory:

Recovery: Coaches choice

WOD: 15 rounds: :20 on, :40 off(no rowing, pedaling etc) for total calories use assault bike, ski erg, concept 2 erg, or TruForm Runner(record total calories or distance on TrueForm)

Strength: EMOM for 10 minutes 3 Power cleans @ 65- 70% of 1RM power clean

Recovery: coaches choice


assault bike, rower

Wednesday, November 30

Reminder first endurance class is at 8am today!

WOD: 5 rounds; 10 cal assault bike, 10 cal row rest, rest 2 minutes between rounds. Record fastest and slowest round. Can be started at either the row or the bike, 1/10 of a mile on truform runner, 10 cal ski is fine replacement for either bike or erg.

Accessory: 3x5 wall walks, 3x10 Pbar shoot thru, 3x5 single leg squat(pistol, scale to a box)

Recovery: 50 abmat sit ups


Row and bike

Friday, November 18

WOD: 3 rounds, 500m row, 25 calories assault bike or 15 cal ski(you may start at either implement. If your game to run you may, 400m or 300m on TruForm

Strength: Snatch Grip behind the neck press

Accessory: 3x20 Tate Presses

Recovery: 1x100 banded tricep extensions

Behind the neck, snatch grip press : Behind the neck, snatch grip press behind the neck snatch grip press. use no legs its a strict press.


Conditioning work and abs

Saturday, October 8

WOD: using the Concept 2 rower, ski erg or bike; In 22 minutes: 0-2min: 6x:10 on/:10 off, 2-4 minute: rest, 4-10 minute: 4x60seconds on/:30 off, rest 6 minutes:, 16-22minute: All out row, record total meters rowed

Strength: Complete 3 rounds: 10 figure 8’s with ball, 10 v-ups with ball, 10(each side Russian twists)

Recovery: Coaches choice